Tuesday, 31 July, 2018, coach Matty
Warm Up (1,000)
20 x 50:
4 – swim choice @ 1’
4 – kick @ 1:10
4 – Desc 1-4 @ 50”
4 – drill @ 1:10
4 – swim @ 200 RP @ 50”
Set 2 (1,400)
7 x 200 @ 3:00 / 3:10 / 3:20
Measure HR,
If HR >150, hold pacetime
If HR < 150, faster pacetime by 5”
Set 3 (1,000) PB + paddles
4 rounds:
3 x 50 as [25 scull / 25 swim] @ 10” rest
100 pull DPS @ 1:35 / 1:40
Set 4 (500)
4 x 25 whip kick or dolphin kick
6 x 50 25 Br w Dolphin / 25 Br w Whip K
4 x 25 Min SC Breast
Total: 3,900